Friday 2.6.2015
"FITNESS"
A. Four sets of:Back Squat x 5-7 repsRest 30 secondsKettlebell Halos x 3-5 reps each directionRest 30 secondsDumbbell Renegade Rows x 14 reps (7 each arm)Rest 60 secondsB. Complete as many rounds and reps as possible in 10 minutes of either:“Cindy”5 Pull-Ups10 Push-Ups15 Air Squats- OR -“Mary”5 Handstand Push-Ups10 Pistols (alternating legs)15 Pull-UpsC. (Optional)Accumulate 4 minutes in a Plank from Elbows
"PERFORMANCE"
A. Every two minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 55-65%*Set 2 – 3 reps @ 65-75%*Set 3 – 3 reps @ 75-85%*Set 4 – 2 reps @ 80-90%*Set 5 – 2 reps @ 85-95%*Set 6 – 2 reps @ 90-98%B. Complete as many rounds and reps as possible in 10 minutes of either:“Cindy”5 Pull-Ups10 Push-Ups15 Air Squats- OR -“Mary”5 Handstand Push-Ups10 Pistols (alternating legs)15 Pull-UpsC. (Optional)Accumulate 3 minutes in an L-Sit
"COMPETITION"
A. Every minute, on the minute, for as many minutes as possible…Front Squat + Jerk*Minute 1 – 245/155 lbs*Minute 2 – 255/165 lbs*Minute 3 – 265/175 lbs*Minute 4 – 275/185 lbs*Minute 5 – 285/195 lbs…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.B. For time:25 Shoulder to Overhead (115/75)5 Muscle-Ups20 Shoulder to Overhead4 Muscle-Ups15 Shoulder to Overhead3 Muscle-Ups10 Shoulder to Overhead2 Muscle-Ups5 Shoulder to Overhead1 Muscle-UpC. Every 2 minutes, for 14 minutes (7 sets):Back Squat*Set 1 – 6 reps @ 70%*Set 2 – 4 reps @ 80%*Set 3 – 2 reps @ 90%*Set 4 – 1 rep @ 95%*Set 5 – 2 reps @ 90%*Set 6 – 4 reps @ 85%*Set 7 – 6 reps @ 75%D. Complete as many rounds and reps as possible in 8 minutes of:5 Pull-Ups10 Push-Ups15 Air SquatsThis is a classic CrossFit triplet. It’s not something we practice often, but it’s good to touch once in a while to see if you remember how to move your body quickly, and to the movement standards! Don’t cut the range of motion just to improve your score, but rather practice this as if you were being judged on quality of movement as well as number of reps achieved.
"ENDURANCE"
1 Minute Row Sprint2 Minute AirDyne Recovery Ridex 10 rounds